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Chest · Dumbbell
Dumbbell Pullover
Dumbbell Pullover is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Pullover
- Begin by lying across a bench, with only your upper back and shoulders supported. Your feet should be flat on the floor, and your hips slightly lowered. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
- Keeping a slight bend in your elbows, lower the dumbbell in an arc over your head until your upper arms are in line with your torso.
- Pull the dumbbell back over your chest by contracting your chest and lats, following the same arc as you lowered it.
- Repeat for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows throughout the movement to avoid joint strain.
- Ensure your upper back and shoulders are firmly supported on the bench.
- Avoid lowering the dumbbell too far behind your head to prevent shoulder strain.
Dumbbell Pullover alternatives
More pectorals exercises
Dumbbell Pullover FAQ
What muscles does Dumbbell Pullover work?
Dumbbell Pullover mainly works the pectorals in the chest (Pectoralis Major, Latissimus Dorsi and Teres Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Pullover?
You need a dumbbell.
How many sets and reps of Dumbbell Pullover should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Pullover good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Pullover burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Pullover?
Other exercises for the pectorals include Barbell Pullover to Triceps Extension, Push Pull Front Handle Push, Cable Low Fly and Chest Fly Side Step.
For developers
Use Dumbbell Pullover in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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